12/21/14 On the minute 5- minutes

5-Minutes:
10 burpees

12/28/14 Workout

1-10-1 squat w/ pushups
On Minute 10 Minutes:   6- R/L swings (20k)

12/27/14 workout

40 yard bear crawl / return lunge walks
5 rds:  80 yard sprints

12/23/14 BURPEES 10-1 TIMED

10-1 Burpees (55)

12/23/14 @ 3:28  WOW!  Better than I thought I would do. Almost a year since I timed these.

10/08/13 @ 3:50
05/11/13 @ 3:09
03/06/13 @ 3:03
11/16/12 @3:50
05/30/12 @3:47
05/21/12 @3;40
04/16/12 @ 3:54

12/22/14 Workout

Short on time

40 yard bear crawl/ return lunge walks (43)

12/18/14 Workout & On the Minute

40 yard bear crawl / return lunge walks
160 yard suicide sprint
Min-1-10   5-R/L lunge twist
Min 11-20 - 50 jump ropes (500)

12/16/14 On the Minute 20 minutes

Min 1-10  6 burpees w/ 1 pullup
Min 11-20  5- sit-up, jump-up ball slams (25# ball)

12/15/14 Workout

50 ft spiderman crawl w/pushups /return lunge walks.
80 yard bear crawl
On minute- 10 minutes:  5 pullups.

12/14/14 Workout

40 yard bear crawl / return lunge walks
168 yard suicide run.

12/12/14 Workout

40 yard bear crawl / return lunge walk (47)
40 yard hand walk out, dbl mountain climber / return lunge walk

12/10/2014 On the minute 40 minutes

Min 1-10   5- burpees  + 1 pullup
min 11-20   5- alternating R/L twist lunges.
min 21-30   5- dbl curls (2-25# dbs)
Min 31-40    5- OHP (2-25 # dbs).  Start w/ weights at chest level, elbows down. open arms then OHP.
40 yard bear crawl / return lunge walks (45)

12/09/14 On the minute 20 minutes

Min. 1-10    5- alternating R/L twist lunges.
Min 11-20 5- burpees w/ 1 pullup

12/08/14 Workout

Short on time again:

40 yard bear crawl / return lunges (43)

12/07/14 Workout

40 yard bear crawl / return lunges (43)

12/05/14 On Minute 20 minutes

Min 1-15       6- burpees / 1 pullup
Min 16-20     14 yard bear crawls

12/04/14 On minute 11 minutes

Short on time:

7- R/L swings (20k)

12/03/14 On minute. 35 minutes

Min 1-10  5- burpees w/ 1-pullup
Min 11-20 - 5- R/L windmills (12K)
Min 21-30- 7- R/L swings (20k)
Min 31-35- 5 -R/L woodchoppers (20# db)

12/02/14 On Minute 30 minutes

Min 1-10 -5- burpees w/1-pullup
Miin 11-20 - 7- bent rows (2-16k bells)
Min- 21-30  3' R/L woodchoppers (20# db)

12/01/14 On the Minute

Miin 1-10  5- Burppes w/ 1 pullup
Min 11-20 5 L/R swings (20k)
40 yard bear crawl/ return lunge walks.

11/30/14 On the minute 20 minutes

Miin 1-10  5- Burppes w/ 1 pullup
Min 11-20 5 L/R swings (20k)
50 feet bear crawl/ return lunge walks.

11/21/14 On the Minute 20 Minutes

Min 1-10  -5 burpees w/ 1 pullup
Min 11-20  5-Situp-jumpup-ball slams (25# ball)

11/25/14 On the Minute 20 Minutes

Min 1-10  5- dbl.snatches, (2-25# dbs)
Min 2-20 1- 14 yard bear crawl.

11/24/14 Wokrout. On the minute 20 Minutes

5- burpees w/ 1 pullup

11/20/14 Workout

15 rds:  5- R/L Forward /Reverse lunges.

11/19/14 On the Minute- 40 minutes

Min- 1-10-  5- burpees w/1 pullup
Min 11-20 -14 yard bear crawls
Min 21-30 - 20 Jumping Jacks
Min 31-35 - 5- inverted rows (ladder)
Min 36-40 - 5- pushups (ladder straps)

11/18/14 On the Minute 10 Minutes

Min. 1-10 5- burpees w/ 1-pullup
10 rds: 14 yard bear crawl

11/17/14 On the minute 20 minutes

Min 1-5   7 bent rows (2-16k kbs)
Min 6-10 - 5 18" platform jumps
Min 11-20 - 5-bupees w/ 1- pullup
1- 14 yard bear crawl , (garage)

11/16/14 On the minute 30 minutes

Min 1-20  5- burpees w/1-pullup
Min 21-30 - 15 2h swings (24k)
1- 14 yard bear crawl, (garage)

11/141/14 On the Minute 20 Minutes

Min 1-10  5- C&P (2-25# dbs)
11-20  5- burpees w/ 1-pullup

11/13/14 Workout

Swings (16k):  1-10-1

11/12/14 Workout

2-rds:  40 yard bear crawl
5- R/L roll to sprint
10-1 R/L snatches (16k)

11/10/14 On the minute

20 Minutes:
Min 1-10 - 15- 2H swings (24k)
Min 11-20  5-burpees/w/ 1-pullup

11/09/14 On the Minute 40 minutes

Min. 1-10 - 5- sit-up, jump-up ball slams (25# ball)
Min 11-20- 5 - 18" Platform jumps
Min 21-25 5- R/L C&P (16K)
Min 26-30 5- burpees w/ 1 pullup
Min 30-35 -5- inverted rows (ladder)
Min 36-40- 5 - dips (ladder)

11/07/14 On the minute 20 +10

Min 1-10- 5 Sit-up ,jump-up, ball slams (25# ball)
Min 11-20  5- 18" platform jumps
Min 1-5- 5 R/L C&P (16k kb)
Min 6-10 5- buprees

11/05/14 On the Minute

 20 Minutes:
Min 1-10   6 R/L swings (24k)
Min 11-20  5 burpees/ w 1 pullup

11/03/14 Workout

5- 80 yard susicides
5- R/L roll to sprint
5- R/L stand-ups, no hands

11/02/14 On the Minute 20 minutes

Min 1-10 - 5- hanging knees to elbows.
Min 11-20 - 5- burpees

11/01/14 Workout

M-100

On the minute:  20 minutes
alt. 5x5 inverted rows (ladder)/  5x5 pushups (fist) Total 50 reps each.

10/31/14 On the Minute- 20 minutes

min: 1-10- 5- sit-up, jump-up ball slams. (25# ball)
min 11- 20 - 5 burpees.

10/24/14 On the minute

20 Minutes:
5- burpees / 1- pullup
Walk around block.  Alt forward and backwards.

10/20/14 On the Minute 20 minutes

5-burpees / 1 pullup
3rds:   80 yard jogs.

10/16/14 On the minute 20 minutes

On minute 20 minutes: 5 burpees
On Minute 20 minues: 10 squats

10/14/14 Workout

Jog around block, right calf tightened up.   WTF?????

10/13/14 Workout

jog around block @  4:09:56 = (2240 feet)  16 seconds less

10/12/14 Workout

Jog around block 2240 feet @ 4:26:41 (26 seconds less)

On minute 20 minutes:  5 burpees

10/10/14 Workout

Jog around block 2240 feet @ 4:51:69 9  (0.428mile)
2 rds: 5 minute stair climber (R-#2)

10/09/14 Workout

Jog around block (1)

Stairclimber R #2:  2- 5 minute intervals.
Damn!  Used to go 20 minutes non-stop.

Got to do more of these.

10/08/14 Workout

Jog around block

10/06/14 Workout

Rd 1:  5-R/L swings (16k) / 5-divebmbr pushups / 5 yard bear crawl / 5 burpees / bear craw back
         5- R/L snatchs               ""                  "                       "                           "                  "
         5- R/L cleans                    ""                "                          "                      "                            "
         5- R/L OHP                      " "              "                        "                           "                  "
         5 R/L squats                   ""                   "    
Time: 5:52  Knocked 1 minute off.  HOORAH!!!

Rd2:  Took my time

Finish 10 pullups

10/03/14 Workout

Rd 1:  5-R/L swings (16k) / 5-divebmbr pushups / 5 yard bear crawl / 5 burpees / bear craw back
         5- R/L snatchs               ""                  "                       "                           "                  "
         5- R/L cleans                    ""                "                          "                      "                            "
         5- R/L OHP                      " "              "                        "                           "                  "
         5 R/L squats                   ""                   "    
Time: 6:52

Rd2:  Took my time

Finish 10 pullups

10-01-14 Workout

1 rd:  5-R/L swings (16k) / 5-divebmbr pushups / 5 yard bear crawl / 5 burpees / bear craw back
         5- R/L snatchs               ""                  "                       "                           "                  "
         5- R/L cleans                    ""                "                          "                      "                            "
         5- R/L OHP                      " "              "                        "                           "                  "
         5 R/L squats                   ""                   "                         "                            "                 "

09/26/14 On the Minute 20 minutes

Min 1- 5- goblet clean w/ overhead raise.
Min 2- 5- pullups

40 yard bear crawl
40 yard forward frogger (55 reps)

09/24/14 Wokrout

80 yard bear crawl
50 ft. forward double frogger walk
50 ft. alt R/L single frogger walk

09/23/14 Workout

80 yard bear crawl
2 rds: alt. L/R roll to sprints

09/16/14 On the MInute

20 Minutes:
7- Burpees

09/15/14 Workout

Car tire push 120 ft up and 120ft back
alt. tire toss w/ bear crawl up and back
On the minute 10 miutes: 5- thrusters (2-16k kbs)

09/12/14 Workout

Tire push up and back (120 feet x 2)  car tire
alt tosses up and back
backward toss up and back

09/11/14 On the Minute

1 rd: tire workout: tire drag up (40 yards) / Return backwards
         bear crawl drag up
         return tire push
         alt toss
         clean and slam

10 minutes:
Min-1 - 5 - 18" platform jumps
MIn-1-  5- full ext. puships

50 feet overhead farmer walk (2-16k)
50 feet rack position walk

09/10/14 On the minute

20 Minutes:
Min 1- 5 OHP (2-16k)
Min 2- 5- pullups

09/08/14 On the Minute

20 minutes - 5- sit up - jump-up ball slams (25# slam ball)
10 minutes - 10- pickup, lift overhead (25# ball)

09/07/14 20 - 80 yard Sprints

1-3 - warmup
4-24- sec    8-19:62        12-17:54        16-16:93      20: skips -27:78
5-23:71      9-19:24         13-17:89       17-16:96 
6-22:21     10-18:11        14-17:67       18-17:38
7-21:00     11-17:23        15-17:61       19-skips

Best time #16 @ 16:93

09/05/14 Workout

20 rds:  5-pullups ,(rope), / 10 pushups / 15 squats.  Time 31 minutes.
3- 80 yard jogs.

09/04/14 Workout

1 rd: 5- R/L swings (16k) / 5 divebomber pushups / 5 yrd bearcrawl / 5 burpees / bear crawl back
          5- R/L snatchs                        same
          5- R/l cleans                            same
          5- OHP                                   same
          5- R/L squats                           same

Time: 6:31

 

On the minute: 10 minutes 5-hanging leg / knee raises

 

168 yard suicide.

09/03/14 Workout

AMRP 5 minutes:  alt R/L snatchs (25# db).   91 reps
On the minute- 11 minutes: 5- hanging leg raises

09/02/14 Workout

2 rds: 5- R/L swings (16k) / 5 divebomber pushups / 5 yrd bearcrawl / 5 burpees / bear crawl back
          5- R/L snatchs                        same
          5- R/l cleans                            same
          5- OHP                                   same
          5- R/L squats                           same

09/01/14 Workout. On the MInute 20 minutes

Minutes 1-10 - 5- bent rows, (2-16k)
   ""        11-20 - 7- bent rows.  

08/28/14 Video. 168 yard suicides

Time: 048:79 seconds

https://www.youtube.com/watch?v=FfuDhMsewTY

08/28/14 Video. 100 yard bear crawl w/ a burpee every 5 yards

Time: 25:043 seconds

https://www.youtube.com/watch?v=P9fkHCGX33o

0827/14 Workout, Time 100 yard bear crawl w/ burpees

100 yard bear crawl with 1- burpee every 5 yards, (5 square yards) Time@ 3:25.40

08/26/14 Workout

100 Yard bear crawl w/ 1- burpee every 5 yards. (5 yard x 5 yard area)
On the minute - 5 minutes: alt 5-R/L side over side, (20k), sitting position
On the minute - 5 minutes: 3-R/L snatchs (20k)
5 rds:  5- R/L roll to sprints.
Finish: 168 yard suicide @ 52.7 seconds.

08/25/14 On the Minute 20 MInutes

Minutes 1-20-  7- Burpees

08/22/14 On the Minute-20 Minutes

min 1-10- 5- sit-up,-  jump-up - ball slams (25# ball)
min 11-15- 5 ring pullups w/ knee to elbows.
min 16-20 - 6- goblet squats (20k)

08/21/14 Workout, Personal record.

120 yard bear crawl
On minute 20 minutes: 5- curls (2-20# dbs w/ fat gripz) w/ 1 ohp

1-15-1 Squat, walk out, pushup

1-15-1 Squat, walk out, pushup

Finish w/ 10 pullups.

Video 1-5-1 squat thrust, ball slam, pushups

Video 1-5-1 squat thrust, ball slam, pushups

https://www.youtube.com/watch?v=4n56W9lBQiI

08/15/14 Workout Jhashey method

1-10-1 Bent rows (2-12k) / pushups

08/13/14 Workout and On the minute

1-10-1  Squat, hand walk out, pushup, hand walk back (don't move feet)  = 100 reps
On minute 5 minutes: 5 R/L snatchs
On Minute 5 minutes 6- OHP (2- 16k)
5 rds:  6 pullups / 10 pushups / 15 squats
40 yards skipping
40 yard reverse skipping.

08/11/14 Workout & On Minute

3 rds: 5-thrusters(2-16k) / 5-pullups / 50' spidercraw w/ pushups / 50' lungewalks
3 rds: 40 yard forward skips / return reverse skips.  Last round all out
On minute: 5 minutes 5- knee jumps
   ""                    '''        5- hanging leg raises

08/07/14 On the Minute

25 minutes- 7 burpees. (175 reps)

08/06/14 1-5-1 Workouts

1-5-1 Bent rows (2-16k) / hand walk out, pushup, hand walk back.
1-5-1 - R/L snatch (16k) /  ""           ""              """              """

08/05/14 Workout & On the minute

40 yard bear crawl
40 yard reverse bear crawl

On the minute: 10 minutes
Min- 1 - 8- R/L snatchs (16k)
Min- 2- 8- swings (24k)

08/04/14 Workout. J.Hashey Pushup & squat combo Synergy Challenge

15 minute exercise:   1-15-1
Squat, walk out, pushup./   Time:  15:07.  225 squats and pushups.

08/01/14 On the minute

10 Minutes:
Min 1- 5 thrusters (2-16k kbs)
Min 2 - 5- ring pullups

10 minutes;
Min 1- 6- thrusters
Min 2 6- pullups

10 minutes:
5- full ext. pushups.

07/30/14 10 minute workout. 10 jumping jacks / 10 pushups.

Rounds: 10 jumping jacks/ 10 pushups
19 rds:  @ 9:45  190 jacks/ pushups

10/10/ 2012   20 rounds
11/12/2012    21 rounds

07/28/14 On the minute 20 minutes

7 Burpees per minute

Finish with 12 pullups

07/27/14 On the minute 20 / 20

On the minute 20 minutes:
5- ohp / 5 pushups (2-25# dbs)

On the minute 20 minutes:
7- squats (2-25# dbs)

Finish 10 pullups.

07/25/14 On the Minute

20 minutes:
Min-1-5-  5- burpees w/ohp (2-25# dbs)
Min- 6-20 - 3- ""               '' ''''' 5 is too much. dropped to 3 reps

finish 10 pullups

07/22/14 Bodyweight workouts

Exercise 1- 4 minute workout:
Min 1- mountain climbers
Min 2 - Burpees w/o jump
Min 3 - alt to pushup ( on forearms, alt sides to a pushup)
Min 4 - alt left /right punching while on forearms.

Exercise 2:  M-100

Exercise 3: Fatburner:  10 count
knee to elbow. alt L/R (plank position)
R/L sit-thrus
R/L roll outs
burpees
jumping pullups
hanging knees to elbows

07/21/14 Workout

100 yard bear crawl
10 pullups

07/18/14 On the minute

10-10

Min. 1-10    5- thrusters (2-16k)
Min. 11-20  5- pullups

07/17/14 Workout

M-100 

100 yard Bear crawl

10 pullups

07/15/14 Workout Cardio Circuit

Exercise 1:
4-minute exercise:
Min-1 - Burpees w/o jump
Min-2 - Mountain climbers
Min-3 - From forearms, pushup position.  rise to top pushup position, alt every 5 reps
Min- 4- From forearms, alt punching.

Exercise 2:
M-100

Note:  Add Fatburner for exercise 3.  

07/14/14 On the mInue

20 Minutes:
5- Sit-up, Jump up ball slams (25# slam ball)
finish 10 pullups.

07/12/14 On the Minute

20 Minutes;
5- cleans. (2-16K bells)
Finish 10 Pullups

07/11/14 On the Minute

20 minutes:
7- Burpees = 140 reps

07/07/14 Workout. On the minute

Warm up: M-100

On the minute. 20 minutes: 5- pullups.
Min 1-10.  5 pullups
Min 11-20.  3 + 2 singles.

50 ft lunge walks

7/06/14 Workout

Swings (rope, 16K), 10/20/30/40/50
5 rds: 5-R/L roll to jog, 40 yards
80 yard bear crawl
100 foot lunge walks
On the minute: 10 minutes :  Deadlift. 20k + 24 K on pipe.

07/03/14 On the minute

Warm up:  M-100

20 minutes:
Min-1- 8 R/L snatchs (16k)
Min 2 - 8 swings (24k)

07/02/14 On the Minute

Warm up: M-100

On the minute: 20 minutes:
Min- 1 - 10 swings (24k) w/rope
Min 2- 10 goblet squats (20k)

06/30/14 Workout On the Mniute

Warmup- M100

5- Tire Clean & Slam- 10 minutes
R/L Tire toss 150 ft up and back
3 rds: 5-R/L tires slams (rope)
2 rds: 5- burpees 5-left tire slam, 5-right tire slams-5 burpees.(rope)

06/27/14 Workout. ON the minute 21 minutes

21 Minutes:  7 rounds:
Min 1- 5 R/L renegade rows (50# db)
Min 2 - 5 OHP (2-16k kbs)
Min3 - 5- pullups.

06/25/14 On the Minute

20 minutes:
Min 1- 10 R/L side-side skater lunges  Total (100 R/L)
Min 2 - 10 Russian jump squats.  Total (100)

10 minutes:
20 R/L  Total 200 R/L

06/24/14 Workout. ON the minute

2 rds: R/L roll to slow jog (40 yards).
2 rds 168 yard suicides

On the minute 20 minutes:  Ropes 20/40
Min 1-  waves
Min 2 - twists

06/23/14 On the Minute 20 minutes

20 minutes:
Minutes 1-5.  7 burpees
Minutes 6-10 - 6 thrusters (2-16k bells)
Minutes 11-15 - 6 pullups
Minutes 16-20 - 7 burpees

jog 160 yards.

06/20/14 On the Minute

20 minutes:
Minutes 1-5.  7 burpees
Minutes 6-10 - 6 thrusters (2-16k bells)
Minutes 11-15 - 6 pullups
Minutes 16-20 - 7 burpees

06/18/14 On the Minute

On the minute; 20 minutes.
Minute-1:  5-squat w/ OHP (2-25# dbs)
Minute 2- 5- pullups.
Last 5 minutes 6 reps of each.

5x5 SUJUP ball slams (25# ball)
80 yard bear crawl.

06/15/14 On the minute

20 minutes (20K)
8-R/L swings

2 rds: 5-thrusteres (2-16k) / 5- pullups / 50 ft spider crawl w/pushups / 50 ft lunge walks

5 sets: 30/30 Goblet holds (20k)

2 sets: 45/15 attention position w/ pelvic tilt. (2-16k)

06/13/14 On the minute

15 minutes.  (24k)
8 R/L swings

M-100.  3 rds:10 squat thrusts / 40 mountain climbers / 10 dbl dip squat jumps
Finish w/ 10 squat thrust

06/10/14 On the minute

15 minutes: 8 R/L swings (24k)  120 reps R/L (24k)
10 minutes 3 R/L push presses 30 R/L (24k)

06/09/14 Workout

3 rds: 5-R/L platform pushups / 168 yard suicides each rd.
On the minute- 15 minutes: 8 R/L swings (24k)  120 R/L reps

06/05/14 Workout and On the Minute

2 rds: 5-thrusters (2-16k) / 5 pullups / 50 ft spider crawl w/pu/ 50 ft lunge walks
3 rds: suicides 168 yards  each rd. ( 16 yrds- 28 yrds - 44 yrds - 80 yards)
On minute, 5 minutes, Large ab wheel on feet -10 knee to chest = 50 reps
R/L snatches (50# db) 10 reps
Farmers walk 50 ft OH carry (2-12kb) / return rack carry

06/02/14 Workout and Suicides

From utube:This Crazy Dumbbell Complex Will Tear You Up! (getitdonefitness)
Use one DB or KB.  6 reps each exercise.  Complete one side then the other.

Left Side:
6- snatch's
6-C&P
6- rev.lunges (hold wt. at shoulder level, left leg back)
6- bent rows ( left leg back)
6-swings
6 Goblet squats.

Continue other side for two rounds.

Suicides:  Course total 168 yards. 16 yrds-28 yrds - 44 yrds - 80 yrds.
2 rds for warmup
rd 3- time: 54.61 sec
rd 4 time 49.85
rd 5 time 47.84

06/01/14 Workout

2 rds: 5- thrusters (2-16k) / 5 pullups / 50 ft spider crawl w/pu / 50 ft lunge walks

05/28/14 Workout Dumbell Complex Tear up

From utube:This Crazy Dumbbell Complex Will Tear You Up! (getitdonefitness)
Use one DB or KB.  6 reps each exercise.  Complete one side then the other.

Left Side:
6- snatch's
6-C&P
6- rev.lunges (hold wt. at shoulder level, left leg back)
6- bent rows ( left leg back)
6-swings
6 Goblet squats.

Continue other side.

05/27/14 Workout

2 rds: 5- thrusters (2-16k) / 5 pullups / 50 ft spider crawl w/pu / 50 ft lunge walks
5 rds- 5- R/L roll to sprint (40 yards)
120 ft bear crawl
120 ft alt apes.

05/21/14 Workout

2-hand swings (16k) 10-20-30-40-50  = (150)
10-1 R/L snatchs (110)
10-1 R/L OHP (110)
10-1 R/L C & squat (110)

05/19/14 On the Minute 20 Minutes

20 Minutes.  25# slam ball.

Per minute.  5-situps, jump ups w/ ball slam

005/16/14 On the minute 20 minutes

25# slam ball
7- sprawls w/ ball slam

05/15/14 Workout

2 rds: Continuous: 5- thrusters (2-16k) / 5-pullups / 50 ft spider crawl w/ pushups / 50 ft lunge walks
             time 5 minutes.

On the minute: 10 minutes:
Min 1- 5-R/L  thrusters (16k)
Min 2 5- pullups.

05/12/14 Workout on the minute

On the minute;  10 minutes
5- goblet squats w/ OH press (20k)

05/09/14 Workout

3-rds: 5-thrusters (2-16k bells) /  5-pullups / 50 ft spider crawl w/pushups / 50 ft lunge walks

05/07/14 Tabata 20 minutes

16K kettlebell each round 8 sets of 20 sec work/ 10 sec rest

Rd 1 R/L swings
Rd 2 R/ L cleans
Rd 3 R/L snatches
Rd 4 R/L OHPress

05/05/14 Tabata 20 minutes

Thrusters (2-12k)  - 8- 20 sec work / 10 sec rest
Pullups 8- 20 sec work / 10 sec rest
Pushups   8- 20 sec work / 10 sec rest
Squats  8- 20 sec work / 10 sec rest

05/03/14 On the minute 15 minutes

5- inverted rows.  (total-75)

05/02/14 Workout

2 rds: 5- thrusters (2-16k) / 5- pullups / 50 ft spidercrawl / 50 ft lunge walks

05/01/14 On the minute. Strength workout

20 minutes - 10 swings (24k) 

On minute 5 minute 5-R/L renegade row (25# db)
On minute: 10 minutes- 5 curls (2-25# dbs)
On minute 10 minutes - 5 OHP (2-25# dbs)
On minute 10 minutes - 5 squats (2-25# dbs)

04/30/14 On Minute 20 minutes

Minute 1- 5 dbl snatchs (2-12k)
Minute 2- 5-dbl thrusters (2-12k)

  On minute 20 minutes:
5-R/L bent rows. (24k)  (100 R / 100 L)

04/29/14 On the Minute 20 minutes

7 Burpees.   Total 140 burpees

04/28/14 Video One of My Favorites

2 rds:

5- thrusters (2-16k)
5 pullups
50 ft spiderman crawl w/ pushup
50 ft lunge walk

04/25/14 On the minute 20 minutes

Minute 1: 5 thrusters (2-16k bells)
Minute 2- 5- pullups.

04/24/14 Wildman and On the minute

Wildman workout:

5-cleans (2-16k bells) / 5 divebomber pushups / 5 yard bear crawl/ 5 burpees / return bear crawl.
5- snatchs                            same as above.
5-OHPress                                     """
5-squats                                        ""        ''
5-cleans                                        ""   " " " "

On the minute:  20 Minutes
5- snatchs (2- 12k bells)  = 100

On the minute: 5 minutes:
5 Alt R/L knee to elbows (plank position)

5- alt R/L sit-thru's 5 minuters.

finish 10 pullups.

04/21/14 Workout

3 rds: 5-thrusters (2-16k) / 5 pullups / 50 ft spiderman craw w/pu / 50 ft lunge walk

04/17/14 On the minute 2- 20 minutes workouts

On the minute 5- hip thrusters (52# bar) 20 minutes
On the minute 5- curls (52# curl bar) 20 minutes

04/16/14 (2) On the Minute 20 Minutes

Minute 1- 5 thrusters (2-16k kbs)  = 50 thruster
Minute 2- 10 ball slams (25# ball) = 100 slams

On the minute 20 minutes:
5- pullups. = 100 pullups.

04/14/2014 Workout

5 rds: 5-thrusters (2-16k kbs) / 5- pushups / 50 ft spider crawl w/ pushups / 50 ft lunge walks
pushups 42 per rd. /  lunges 23 per round.
Total 210 pushups / 115 lunges

FunkMMA Kettlebell Meltdown

25 V-ups
50- snatchs (25-R/L ) 16k
25-pushups
50 2H swings (24k)
50-burpees
50- C & P 25- R/L-16k
50 mountain climbers.

04/10/14 On the Minute

20 Minutes:
Minute 1- 5-thrusters (2-16k kbs)
Minute 2- 5 ring pullups

04/09/14 Workout

5 rds: 5- thrusters (2-16k kbs) /5 pullups /50 ft spider crawl w/pushup/ 50 ft lunge walks
2 rds: R/L roll over to slow 40 yrd sprints.

04/08/14 Workout M-100

M-100.   Whew!  Been awhile.

04/07/14 On the Minute 20 minutes

7 burpees.  (140 burpees)
3 sets: L/R 30 sec. upright holds. (16k kb)
finish: 10 pullups.

04/05/14 Workout

3 rds:
5- thrusters (2-16k kbs) / 5-pullups / 50 ft spiderman crawl w/ pushup / 50' lunge walk

5 rds:
5- R/L snatchs (50# db) / 5- bend over squats (52# bar)

04/03/14 Workout

5 rds:
5-thrusters (2-16k kbs) / 5-pullups / 50 feet spiderman bear crawl w/pushup / 50 ft lunge walks.

04/02/14 On the Minute. 20 Minutes

5 Thrusters (2-16k kbs) = 100 reps.

03/31/14 Workout

5 rds: 50 feet bear crawl w/ pushup / 50 feet lunge walks / 5 pullups.

On The MInute 20 minutes

7 Burpees per minute = 140 Burpees.

3/26/14 Week 4 Day 3 Breathe ladder (16k)

5 rds:  Swings to breaths:
10-1 / 20-2 / 30-3 / 40-4\ 50-5  = 750 swings / 75 breaths

50 feet bear crawl / 50 feet lunge walk
50 feet bear crawl/ 50 reverse lunge walk
10-pullups

3/25/14 Week 4 Day 2 Breathe ladder (16k)

3 rds:  Swings to breaths:
10-1 / 20-2 / 30-3 / 40-4\ 50-5  = 450 swings / 45 breaths

5- L/R 20 sec inverted holds )16k)
10-pullups
2 rds:  8 R/L C&P (16k) / 50 feet bear crawl / 50 feet lunge walk

3/24/14 Week 4 Day 1 Breathe ladder (16k)

2 rds:  Swings to breaths:
10-1 / 20-2 / 30-3 / 40-4\ 50-5  = 150 swings / 30 breaths

2 rds:  8 R/L C&P (16k) / 50 feet bear crawl / 50 feet lunge walk.

FunkMMA KB melt down

25 V ups
50 Snatchs (16k)  25 R/L
25 Pushups
50- 2H swings
50 Burpees ( no jump)
50- C&P
50 mountain climbers

3/19-14 Week 3 Day 3 Breathe ladder (16k)

5 rds:  Swings to breaths:
10-1 / 20-2 / 30-3 / 40-4  = 500 swings - 50 breaths
7 rds R/L 20 sec inverted holds, 16k
finish 10 pullups

3/1-14 Week 3 Day 2 Breathe ladder (16k)

3 rds:  Swings to breaths:
10-17 / 20-2 / 30-3 / 40-4\

5-R/L20 second inverted holds. (16k)

03/17-14 Week 3 Day 1 Breathe ladder (16k)

2 rds:  Swings to breaths:
10-1 / 20-2 / 30-3 / 40-4\

5 rds R/L 15 second inverted holds (16k)

03/16/14 Tire workout

3-rds:  150 ft tire drag return backwards
            150 ft  Alt tire toss
            150 fr clean and slam
150 ft sprint / return reverse skiping
150 ft sprint / return side shuffle
150 ft sprint / return side twists
300 ft sprint.

5 rds L/R  30 second inverted kb hold (12k)
3 rds: L/R 15 second    ""               ''(16k

03/15/14 Workout

10 rds: 5-pullups / 10 burpees w/OHP (2-25# dbs )

Thursday 3/13/14

 On the Minute 20 minutes:  6 burpees per minute

10 R/L alt inverted hold (12k kb.)

03/12/14 Breathe Ladder Week 2- Day 3

5- times:  Swings (16k), to controlled breaths  Day-3  (16k)

10-2 / 20-4 / 30-6 / 40-8 / 50-10

= 750 swings / 150 breaths.
Finish with 10 pullups

2-rds:  50 feet bear crawl / 50 lunge walks.
10 rds: R/L 30 sec inverted hold (12k)

03/11/14 Breathe Ladder Week 2 -Day-2

3- times:  Swings (16k), to controlled breaths  Day-2  (16k)

10-2 / 20-4 / 30-6 / 40-8 / 50-10

= 450 swings / 90 breaths.
Finish with 10 pullups
10- R/L 30 sec inverted holds (12k kb)
50 feet bear crawl
50 lunge walks.

03/10/14 Breathe Ladder Week 2- Day 1

2- times:  Swings (16k), to controlled breaths  Day-1  (16k)

10-2 / 20-4 / 30-6 / 40-8 / 50-8

= 300 swings / 56 breaths.

Finish with 10 pullups

03/07/14 On the minute 20 minutes

5 pullups per minute @ 20 minutes = 100 pullups alt b/w bar and rings
10 slam balls  ""         @ 20 mnutes   = 200 slams.

03/06/14 Workout Breathe Ladder Day 3

5 times:  Swings (16k), to controlled breaths

10-2 / 20-4 / 30-6 / 40-8

= 500 swings / 100 breaths.

Finish with 10 pullups

RHand weak/ lower back sore

Swing Breathe Ladder (16k)- Day-2

3- times:  Number of swings to number of breaths.

10-2 / 20-4 / 30-6 / 40-8

= 300 swings - 60  breaths

Swing Breathe Ladder (16k)- Day-1

2- times:  Number of swings to number of breaths.

10-2 / 20-4 / 30-6 / 40-8

= 200 swings - 40  breaths.

02/28/14 On the minute- 20 minutes

7 min x 6 ball slams (25# slam ball).  Not enough changed to 10 slams per minute
13 min  x 10 slams.

02/27/14 On the minute 20 minutes

6 burpees per minute/  last set 10 burpees = 124 burpees

02/26/14 Workout 20 Min Tabata

Rds: 1 +3:  thrusters (2-12k) / ring pullups / pushups / squats
Rds: 2+4: R/L swings (16k) / R/L snatch / R/L OHP / R/L squats

02/25/14 Workout

10 rds:  5 R/L bent rows (16k) (no elbow support) / 5 goblet squats.

02/23/14 Workout

3-rds: 50 feet bear crawl/ 50 feet lunge walks / 50 squats.
1- 50 feet rack carry (2-16k) / 8- ohpress / 50 feet over head carry.

02/21/14 Workout Tabata

20 min tabata:

Rds: 1-3:  thursters (2-12k) / ring pullups / pushups / squats
Rds: 2-4: R/L snatchs (16k) / R/L cleans / R/L OHP/ R/L squats.

02/19/14 Workout 5-10-15

20 rds: 5-pullups / 10 pushups / 15 squats.

02/18/14 On the minute

20 minutes.

minute 1- 8/8 R/L swings (20k)
minute 2- 5- situp-standups
etc. etc.

02/17/14 On The Minute 20 minutes

First 20 min round :5- burpees (100 burpees0
Second 20 min: 5/5- R/L Bent rows (20K)  100/100 R/L

02/13/14 Workout. Shovel drive way.....again.

02/12/14 Workout

5 rds: 5-18" platform jumps / 5-ring pullups w/leg raises / 5 ladder presses.

02/11/14 Workout

500 feet lunge walks

02/10/14 On the Minute

20 minutes:  5- situp-jump up / ball slams (12#)  = 100

02/07/14 Workout On the minute

20 minutes:  5 burpees on the minute.= 100 burpees.

02/05/14 Workout

15 x 3 burpees w/OHP (2-25#dbs ) / 3 pullups.

02/04/14 Workout

5 x 5- situp to pushup to curl/over head press (2-25# dbs)/ pullups
2x 3     """                   """                      """                   """ """"

01/31/14 Workout

5 rds:  3-ring inverted pullups (knees bent)
           3 pushups (2-25# dbs on ends(
           3- goblet squats (24k)
          50 feet bear crawl
          50 feet lunge walks.

01/30/14 On the Minute

On the minute 20 minutes:
8 R/L snatchs (16k)
8 swings (20k)

01/28/14 Workout

55 burpees
5-R/L bent rows (50# db).

01/27/14 Workout. On the minute

100 R&L/ mountain climbers
10 minutes.  On the minute: 3-thrusters (2-16k) / 3 pullups (30 reps ea.)

Saturday 01/25/14 Workout

5 rds:

5-pullups / 5 divebomber pushups / 13 yard bear crawl / 5 burpees / 17 lunge walks.

Thursday 01/23/14 Workout

10 rds:  Basement

5-pullups / 5 divebomber pushups / 13 yard bear crawl / 5 burpees / 17 lunge walks.

01/19/14 Workout

10 rds: 5 burpees / 5 pullups
5 x 20 swings (20k)

01/15/14 Workout

5 rds: driveway
5-ring pullups /5 burpees / 50' bear crawl / 50' lunge walks
10 1 R/L C&P / Snatch (16k)

01/14/14 Workout

55 burpees:  9-7-5-0

01/13/14 Workout 0utside

5 rds:
5- ring pullups/ 5 burpees / 50' bear crawl / 50' lunge walks.

01/08/14 Workout

5 rds:  Basement

5-pullups / 5 divebomber pushups / 13 yard bear crawl / 5 burpees / 17 lunge walks.

01/06/14 Workout

10 rds:  Basement

5-pullups / 5 divebomber pushups / 13 yard bear crawl / 5 burpees / 17 lunge walks.

01/05/2014 Workout

55 burpees
shovel driveway